Broccoli Avocado Tuna Bowl
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Published Apr 21, 2023, Updated Jan 21, 2024
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This broccoli avocado tuna bowl is packed with protein-rich tuna, fresh broccoli and creamy avocado. It’s a quick, easy bowl-in-a-meal that’s perfect for lunch or dinner!
The idea for this broccoli avocado tuna bowl started on a day when I didn’t have a ton of fresh food in the house. I knew I had a can of tuna in the pantry and a bag of frozen broccoli so I decided to toss them together in a skillet with a little oil, add some avocado and onion and call it a meal. It tuned out better than I expected… love when that happens!
Tuna can be a little bland on its own (and not very photogenic), but when combined with broccoli, the sweet and salty flavor from coconut aminos and creamy avocado, it really shines.
Once the avocado gets warm and mashed up with everything, this bowl kind of reminds me of tuna casserole, only without noodles or condensed soup. It has quickly become my go-to lunch option on days when I need something that’s filling and satisfying, but also crazy easy and lightning-fast to whip up.
Why You’ll Love This Recipe
- It comes together in only 15 minutes, so it’s perfect for those busy weeknights.
- You only need 7 simple ingredients that you probably already have on hand.
- It’s packed with over 40 grams of protein.
Ingredients Needed
- olive oil or avocado oil – for sautéing the vegetables.
- red onion – adds flavor! Feel free to use yellow onion if that’s what you have on hand.
- canned tuna – I typically buy Albacore canned tuna because you get bigger chunks of meat that aren’t mushy. I really like the Wild Planet brand! Make sure to drain your tuna before using!
- broccoli florets – adds some nutrients and a pop of color! You can use fresh or frozen broccoli for this recipe.
- avocado – adds some healthy fats and creaminess when mashed up with the rest of the ingredients.
- tamari or soy sauce – adds a punch of flavor and saltiness to the bowl. You can sub in coconut aminos if that’s what you have on hand.
- sunflower seeds – offers some crunch and slightly nutty taste. I like to use roasted salted sunflower seeds, but you can use raw as well!
How to Make
Heat oil in a skillet over medium heat. Once warm, add onion and cook until fragrant, 3-4 minutes.
Add broccoli florets and cook until color has brightened and warm throughout. Add tuna, avocado and tamari/soy sauce to the skillet. Toss to combine and mash the avocado into the mixture a bit.
Cook over medium-low heat until everything is warm.
Serve immediately, either on its own or over rice. Top with sunflower seeds and sambal oelek or sriracha, if desired.
How to Serve
While this dish is satisfying and nutrient-dense on its own, you can definitely serve it with a grain or some sides to make it more filling. Here are some ideas:
- Serve over white rice, brown rice, cauliflower rice or quinoa for a complete meal.
- Add some sautéed mushrooms, bell peppers, zucchini or snap peas to the mix for extra veggies and color.
- Serve with a side of pickled ginger, pickled onions, kimchi or raw sliced cucumber for a refreshing contrast to the warm ingredients.
- If you like spice, drizzle some sriracha or sambal oelek before serving. Or sprinkle chili flakes on top.
- Serve alongside a fresh salad, like this easy spinach salad recipe or garlicky kale salad.
How to Store Leftovers
This dish is best served right away, but you can store leftovers in an airtight container in the refrigerator for 2 days. The avocado might start to brown, but it’ll still be edible!
To reheat simply place in the microwave or on the stovetop until it’s warmed through.
More Bowl Recipes to Try
- Falafel Bowls (Homemade Cava Bowls)
- Coconut Curry SunButter Noodle Bowl
- Kale and Sweet Potato Brown Rice Bowls
- Turkey Taco Meal Prep Bowl
- Chicken Fajita Bowls
- Roasted Harvest Bowls
More Tuna Recipes to Try
- Sweet Potato Tuna Salad (No Mayo)
- Lentil Tuna Salad
- Tuna Curry Bowl with Cauliflower Rice
- Broccoli Avocado Tuna Bowl
- Tuna Salad
- Healthy Tuna Noodle Casserole
Be sure to check out all of the tuna recipes as well as the full collection of dinner recipes on EBF!
Broccoli Avocado Tuna Bowl
Ingredients
- 2 teaspoons olive or avocado oil
- ½ cup red onion, chopped
- 2 5 oz cans wild caught tuna, drained (I used Wild Planet)
- 3-4 cups broccoli florets, frozen or fresh
- 1 avocado
- ¼ cup tamari, soy sauce, or coconut aminos
- 2 teaspoons roasted sunflower seeds
- regular rice or cauliflower rice, for serving
- sambal oelek or sriracha, for topping (optional)
- Salt and pepper, to taste
Instructions
- Heat oil in a skillet over medium heat. Add onion and cook until fragrant, 3-4 minutes.
- Add broccoli florets and cook until color has brightened and they’re warm throughout.
- Add tuna, avocado and tamari/soy sauce to the skillet.
- Toss to combine and mash the avocado into the mixture a bit. Cook over medium-low heat until everything is warm.
- Serve immediately, either on its own or over rice. Top with sunflower seeds and sambal oelek or sriracha.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Want more bowl meals? Check out my roundup of 15 Healthy Smoothie Bowls.
So delicious!! This is totally going to be my lunch today! 🙂
Sweet! Let me know how it turns out! 🙂
MMMM I love tuna but I don’t think I’ve ever eaten it with tamari/soy sauce before. This looks like a simple, go-to dinner to me!
Great combo. This looks wonderful, Some of my favorite ingredients. Love that you can serve it either warm or cold. Thank for sharing.
How you managed to make tuna look SO appetizing I’ll never know! BUT, you did and I want to face plant into this tonight! Pinned!
Thanks babe!
Brittany, this is one of my go to’s.. I eat it often, sprinkling of chilli flakes on the top also a small handful of rocket is so yummy with it. I enjoy reading your blog, you are a very sweet person. Lois in Spain.
Oh, i like the idea of using chickpeas instead of tuna – i’m going to try that soon!
Tuna is my favorite thing to use in a throw together meal. I typically just add it on to salad, but this looks great! Can’t wait to try it.
Oddly enough I was eating almost this exact meal as I read this but I used chickpeas instead of tuna and added some nutritional yeast. Another of my favorite canned tuna go to meals is zucchini noodles topped with tuna, diced tomatoes, hummus, and lots of crushed red pepper. It sounds weird but it’s sooo good!
Oh, tuna over zucchini noodles with hummus sounds awesome to me! I’ll have to try it.
I had most of this on hand already so I made it for lunch today with a few modifications! I used canned salmon instead of tuna. I also added some herbs plus garlic, nutritional yeast and lemon juice (inspired by your garlicky kale recipe!) then topped it with pine nuts instead of sunflower seeds because that’s I had. I used a 90 second brown rice which made for a quick lunch today. Thanks for sharing!
Canned tuna doesn’t get enough credit!! I also love mixing it with hummus and Dijon mustard 🙂 this looks so yummy!
Looks delicious! Great round up!
Thanks Sam!
I will admit that I m not the biggest tuna fan, but you really managed to make this look and sound so delcious! I’ll have to give this a try!
Absolutely delicious! Note: I made it with quinoa instead of rice.
Ohh!! Love that swap. So glad you enjoyed this, Rosalind. It’s one of my favorite quick and easy meals.
Are the nutritional facts for rice or Cauliflower rice?
The nutritional facts listed don’t include cauli rice or regular rice.
I admit I was a bit hesitant to try this out, but the end result was a pleasant surprise! I added some corn, sriracha mayo, and had it on top of rice. Will definitely make again, it was so fast and easy!
So glad you ended up enjoying this recipe, Rebecca! I appreciate you giving it a try and coming back to leave a comment + star rating. It means the world to me. 🙂
I saw this recipe, thought it’d be yummy. As usual I changed it slightly, used sesame seed, 1 mushroom cooked with onions and used Soba noodles to mix with it. Cheers Brent in lockdown Melbourne Oz.
Not sure if this would be spicy enough for me.will give it a try though 😉
You can always add more spice if you want. 🙂
Do I have to use any soy sauce, can I just use the tuna liquid?
The soy sauce/tamari/coconut aminos adds a ton of flavor to this dish. You could leave it out, but it won’t be as flavorful.
This was a hit with my family! Made it on the fly and it was delicious. Thank you!
Yay!! So pumped this tuna bowl was a success, Dora. Thanks for the review!
We love this recipe! Made it it too many times to count.
I am happy to hear that you are loving this recipe!Thank you so much for your review + star rating, I so appreciate it!
This looks so good. Can’t wait to try it and I can do it all with my multiple food allergies except onion.
Hope this recipe turns out great for you!
Not a good combo of ingredients
What part of this recipe didn’t you like, Lisa? This is definitely one I should retest!